Strength
2 Deadlifts every 1:30 x 6 rounds, build
Conditioning
6 rounds for time:
4 Strict Pull ups
8 Deadlifts 225/155
32 Double Unders
-12 min cap-
9/17/2018
Strength
4 Front Squat every 2:00 x 5 sets, build
Conditioning
9 min AMRAP
5 Front Squat 135/95
10 Sit ups
10-20, 15-30, 20-40, 25-50…
9/13/2018
*5am, 6am, and 9am class only today!
Strength
2 Back Squats every 2:00 x 5 rounds, build
Conditioning
For time:
50 Pull ups
25 Burpee Box Jumps 30/24
50 Deadlifts 205/135
Cap: 12 minutes
9/12/2018
*As of now, all classes are on for Wednesday 9/12. They are subject to change so please stay up on email and Facebook group before attending class.
Griff
Run 800m forward
Run 400m backward
Run 800m forward
Run 400m backward
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Thanks to Chris Jones: For those who were asking, there is a way to donate to the family. My unit received him here in Ohio when he was flown back from overseas. We have established an account for his son if interested in donating. Checks and money orders can be sent to the following: “Sergeant Travis Griffin Family Fund” Wright-Patt Credit Union Building 1224 WPAFB, OH 45433
9/11/2018
Strength
2 Snatch grip deadlift emom x 10 min, build
Conditioning
10 min AMRAP
10 Handstand push ups
10 Toes to bar
30 Double unders
9/10/2018
Strength
1 Clean and Jerk every 1:30 x 6 sets building
-clean can be power or squat-
Conditioning
5 rounds for time:
5 Ground to Overhead 165/115
15 Wall Balls 20/14
Cap:12 min
9/7/2018
Teams of 2
50-35-20
DB Hang Squat Clean 50/35
Burpees over DB
KB Swing 70/53
-22 min cap-
9/6/2018
Strength
4 Push Press every 1:30 x 5 sets, building
Conditioning
4 rounds for time:
10 Shoulder to Overhead 135/95
20 Box Jump Over 24/20
-12 min cap-
9/5/2018
16.3
7 min AMRAP
10 Power Snatch 75/55
3 Bar Muscle Up
9/4/2018
Strength
Back Squat, new set every 2:00
5@70%
4@75%
3@80%
2@85
1@90-95%
Conditioning
21-15-9
Thrusters 95/65
Toes to bar
-50 Double Unders after each round-
CAP: 10 minutes
